8/16/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Mt. Climbers

10 Alt. Groiners

10 Scap Pull Ups or Ring Rows

Then 2 Rounds:

5 Kipping Swings

10 Air Squats (:03 eccentric)

5 Pull Ups

Back Squat (1×5 @ 60%)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today

(Week 8 of 9 – Deload)

Metcon (Time)

7 Rounds (11min cap):

10 KB Goblet Squats (70/53)

5 Muscle-Ups
-Scaled-

7 Rounds (11min cap):

10 KB Goblet Squats (26/18)

5 Pull Ups

5 Bench/Box Dips

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